Apr 13, 2011 7:55 PM

I need some advice from experienced joggers. I am an overweight ( putting it nicely) woman trying to incorporate jogging into my workouts. I've never jogged before. I'm trying to jog, but I can't catch my breath. On a good day I can run the full minute. On a bad day like today, I can only run for 45 seconds without feeling completely winded. It takes almost the full 5 minutes to recover. I feel so discouraged. Everything in the lower half of my body hurts Please help. I want to run a 5k but I don't know that I will reach my training goal by June. Any words of encouragement or helpful tips would be greatly appreciated.

First let me start by saying good for you for getting out there and doing it. Listen to your body and run as far as you can within the limits of your plan. Take it slow and don't expect results over night. You will start to improve, your breathing will get better with time. If you are out of breath after a minute it sounds to me like you are going to fast. Slow down and take your time. It might be frustrating at first but with patients and hard work it will get better. You should be able to carry on a conversation as you run so maybe use that as your guide. Good luck and keep us posted! Again good for you for getting out there!

Jim

Upcoming Races:

Warrior 5k 11 Sep 11-doing this with a couple friends. It will be their first race.

Jacksonville Marine Corps Half Marathon- 1 Oct 11

Goofy's Race and a Half Challenge- 7-8 Jan 12

"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never

dreamed ourselves to own; sources of strength never taxed at all because we never push

I am not an experienced runner but I can relate to your problem. I am not in a good shape myself and badly needed to exercise. I started walking around my neighborhood and slowly doing little jogs here and there. It was difficult in the beginning but with a little motivation, you can do it. I don't like using ipod in my walks but instead I use that time concentrating how to breath and daydreaming of that black little dress I'm gonna be wearing when I reach my goal. Pace yourself in the beginning by walking 10 to 15 mins a day, then add more time the week after. Soon you will add jogging into your walks. Make it a routine but importantly give yourself a break. I used to hate running but now I can't wait to get up in the morning and see if I can beat my time from the day before. I still haven't reached my goal yet but slowly getting there so wish me luck! Keep me posted.

Hey girlwholoves, congrats on getting out there! If you're winded after 45 seconds or so and it takes you a full 5 minutes to recover though, I'd urge you to slow down a bit, even if that means slowing to a fast walk. Keep in mind that the goal is to make this a lifetime activity, you have plenty of time in the future to get faster -- right now, just concentrate on adding a small amount of distance each week. Have you looked at the Couch to 5K program?

I´m doing the C25k program now (just finished W5D2 yahooo!) but I didn´t start my program on it. For ten weeks before I was simply doing walking, slowly at first then more and faster. By the start of March I was walking over an hour at 3.5mph or better. That´s when I started the walk-run program and the transition has been relatively easy - not easy easy easy - but easier.

From what I´ve seen, the biggest mistake new runners make is running too fast. If you are starting, and especially if you are a lot over weight -BMI well over 30 like me - then slow is the way to go. I have often joked that I get passed by tortoises and snails. Just try going at a rate that can barely be called the slowest run imaginable, Just make it a shuffle faster than your fast walk. Speed will build with time. Go very slow and you´ll get there faster than you will think.

Do not quit! You are doing great. You are off the couch and moving. That's where everyone needs to start. You've already gotten fabulous encouragement and suggestions here, but the most important is take it slow and build with time. Sometimes you need to start with simply walking to build up to beginning to run a little. That was me. I could walk pretty briskly and talk before I started putting running in, and even then I would get very winded. When I do my recovery walks between runs, I was also going too fast at first and it took me a long time to finally get my breath back. I slowed down - WAY down until I was embarrassed to call it running, but you know what. I did. And I'm building endurance. Endurance comes first - speed later. Feel good about yourself for starting. John "Penguin" Bingham has many quotes, but my favorite is "The miracle isn't that I finished, it's that I had the courage to start". I don't know about you, but it took me a looooong time to get as out of shape as I am - I've got to expect it to take a while to get back into shape. Keep your chin up, slow down, and continue to put one foot in front of the other! You can do this....

I just started last week with the C25K training program and I too have your issue of trying to catch my breath. The first replyer is right, that if you go a little slower, even a crawl, it will help. The important thing is to keep moving, even if very slow. Over time, you will be able to go farther, faster, and breathe easier. Good luck on the challenge, and since we are doing this together at pretty much the same phase, we can help each other through this. Do you have a 5K in June in mind, or is June just a goal? I am thinking about doing a 5K on July 16th. Keep in touch and don't quit. We are all here for you.

I know you want to run and that is a great goal. But you have to begin at the beginning! Although some people can start running with no previous experience, many people need to build up to a base fitness level before beginning to run, especially if you are out of shape.

Trust me on this, walking - and by that I mean long, brisk walks - will get you in shape. In fact if getting in shape is your primary goal and you are significantly overweight, then walking is your better bet. It will help you lose weight, tone up your muscles and condition your cardiovascular system....all without the stresses that running puts on your body. As you become more fit, then running is the next step for taking your fitness to the next level.

Please be patient with yourself and take it one step at a time (pun intended!) You aren't doing yourself any good to go out and run for a minute only to end up gasping for breath. To get into shape, you need to exercise at a level that you can sustain for 30-45 minutes. So you can see that those little bursts of running aren't going to do it. But walking every day (yes, unlike running you can walk every day!) at a brisk pace for at least 30 minutes WILL WORK FOR YOU! Please try it and let us know how you're doing. It takes time and commitment, but if you are willing to put in the hard work you WILL reach your goals! Good luck!

I was in the same "shoes" last year, I could not run for 60 seconds without feeling sick. I started the c25k and did it for 4 weeks but never left week 2 of the program! But I lost a lot og weight while doing it. I am obese and type II diabetic and decided to be healthy before my 40th birthday so I started the c25k again last week. I have been walking 5k for a few months now and I am finding the program much easier this time but my run isn't much more than a bouncy walk, lol. I have a lot of support at home but no one wants to run/walk with me =( I hope we can all support each other with these challenges...Kepp it up, you are amazing!!

Thank you so much for your words of encouragement. I woke up this morning in a better place mentally I will take your advice and slow it down and pace myself a litte more. Last night, I almost quit my 5k but after reading everyones posts, I've decided I'm all in. Thanks again. You have no idea how much the encouragement means to me!

Thanks so much for the encouragement. I am determined to be a healthier me. I can't run or walk with an Ipod either. I find its really distracting when you're trying to concentrate on breathing. I think I expected my body to be able to just do it because I ran in high school. Big mistake, lol! That was almost 20 years ago. I will pace myself and continue on this journey. Thanks again for your encouraging words and support!

Couch to 5k is my motivation! I'm in a better place today. I'm a perfectionist by nature and expected myself to run like everyone else. I realize now that I must slow down and let my body to guide me. Thanks for the advice and encouragement.

It means alot to hear your encouragement. It's nice to hear from someone who understands my weight challenges. I am moving to the slow lane, lol! I have decided to listen to my body, not my mind I am still going to sign up for my 5k, but I will walk instead of run. I'll keep you posted.